Richmond Chiropractic Centre

Metatarsalgia

Metatarsalgia

Burning pain in the forefoot is a common symptom of metatarsalgia. Many patients will describe the feeling of having a pebble or a marble stuck in their shoe.

Causes can be from an increase in activity, ill-fitted footwear such as high heels, or from the emergence of another foot ailment, such as a bunion.

Treatment options for metatarsalgia
• Footmaxx™ orthotics should be worn to correct abnormal pronation and redistribute the weight more evenly along the plantar surface.

Alternate footwear frequently
• Tight-fitting footwear can cause abnormal gait and should be worn in moderation. It is important to alternate shoes for work, social life, and exercise.

Take a break
• It is important to rehabilitate the injured area. Rest often and apply ice to reduce soreness and swelling.
• Try new exercise routines that apply less pressure on the feet, such as swimming or bike riding.

Importance of Carbohydrates

How Many Carbs Do We Need?

The Nutrition Recommendations for Canadians state that the diet should provide 55% of energy as carbohydrate from a variety of sources. For athletes, it is recommended that 60% of total energy come from carbohydrates. Endurance athletes like marathon runners and triathletes can require up to 70 per cent of their total calories from carbohydrates.

Without adequate dietary carbohydrates, the body inefficiently converts fat stores and proteins from muscles into energy. This can increase muscle breakdown during exercise and impact overall fitness. It’s a good thing there are abundant food sources of carbohydrates, including fruits, vegetables, grain products, and milk products!

Timing is Important

For athletes with a busy and rigorous training schedule, finding sources of carbohydrates to snack on before, during, and after exercise is essential to maintain muscle glycogen and to sustain optimal energy levels.

Before: Carbohydrates consumed before exercise top up energy stores and delay fatigue. What you eat depends on how much time you have, but aim for a light carbohydrate meal. My favorites include half a bagel with nut butter, fruit and yogurt, oatmeal with dried fruit, or a fruit smoothie.

During: Carbohydrates help to maintain blood sugar to fuel muscles during exercise. If your training session lasts longer than 90 minutes you will need additional carbohydrates to maintain energy levels. Go for easy to digest carbohydrates and aim for 25-50 g of liquid or solid sources every 30 minutes. Sports drinks and sports gels work well. Other energy boosters include dried fruit, cereal bars, or a peanut butter and jam sandwich.

After: Quick replenishment of your energy supply after exercise helps guarantee the ability to last longer in the next exercise event. For continued success in future training sessions or events, consume a source of carbohydrates and protein within 30 minutes of completing your training session to optimize glycogen stores. Stellar recovery snacks include trail mix, carbohydrate-based sports bars, and yogurt.

The Bottom line

Whether you are a weekend athlete or you rank among the elite, remember that maintaining a high energy level is the key to peak performance. For this reason, carbohydrates are your best friend!

The Role of Carbohydrates: Carbohydrates are the body’s favorite fuel. They are the first energy source the body uses to perform daily tasks, especially exercise.

Carbohydrates are unique because when cells have enough energy obtained from carbohydrates, any excess is stored as glycogen in the muscles and liver to be used as a reserve. However, during strenuous exercise, energy reserves can quickly drain, leaving muscles tapped and dependant on carbohydrate replacement. That’s why a diet high in carbohydrates is particularly important for the athlete.

Top 5 “Super” Food for Athletes

Top 5 Superfoods for Athletes

1.Oatmeal

Oatmeal is a heart-healthy whole grain that contains valuable soluble fiber to help soak up unwanted fat and cholesterol in the bloodstream. But perhaps even more important, it’s packed full of good carbohydrates – the most critical energy source for athletes. Oatmeal maintains your energy for a longer period of time during your workout and curbs appetite by slowing the absorption of glucose into your bloodstream. Oats are also a good source of B vitamins, important for athletes as a source of energy.

Quick & Healthy: Mix plain oatmeal with milk and add a handful of nuts or seeds and dried or fresh fruit. Toss it in the microwave and cool off with a splash of milk before eating.

2.Yogurt

Yogurt is a well-known source of calcium, which supports healthy bones and reduces the risk of osteoporosis. But did you know that calcium also plays a role in muscle metabolism? If you’re feeling zapped of energy during your workout, consider looking at your intake of calcium to see if you are meeting the recommended levels. If not, try adding some yogurt to your breakfast, lunch, or snack. Rich in Vitamin B-12, this super food also helps athletes prevent fatigue. Check out our yogurt GoUnDiet Interactive Review Tool to find the right yogurt for you.

Quick & Healthy: Sweeten plain yogurt with your favorite fruit and top with nuts and seeds for a quick snack before or after your workout.

3.Blueberries

This miniature super fruit is chock-a-block full of nutrients and is the star of the show when it comes to antioxidant properties. Antioxidants can help to reduce oxidative damage to cells resulting from free radicals produced during periods of strenuous activity. Nutrients in blueberries may also promote healthy blood pressure. These super foods contain Vitamin C to support your immune system, and are a source of energy-enhancing carbohydrates and fiber to help sustain your energy and keep you in the game.

Quick & Healthy: Blend fresh or frozen berries into your favorite smoothie or top up your morning breakfast cereal with these tiny burst of nutrition.

4.Sweet Potatoes

Sweet Potatoes may not be your typical vegetable of choice for dinner, but you might want to start making these nutrient-dense super foods a staple after you hear what they has to offer. Sweet potatoes contain more of the antioxidant beta carotene than any other fruit or vegetable. They are also a source of Vitamin C and one of the only fat-free sources of Vitamin E. Of course, Vitamins C and E both have antioxidant properties and aid in muscle recovery among athletes. Last, but not least, sweet potatoes are an excellent source of iron, which is important in oxygen production for athletes during a workout. Click here for a complete list of iron rich foods.

Quick & Healthy: Bake, grill or microwave these nutritious super foods. My favorite way to prepare them is by making sweet potato fries. To do this, cut them in to thin slices, place on a baking sheet, drizzle with a little bit of olive oil and garlic and roast them in the oven.

5.Salmon

Salmon is a source of high-quality protein, iron, and Vitamin B12 – which is important for optimal athletic performance. It also contains omega 3 fatty acids. The nutritional fats found in salmon have been shown in epidemiological and clinical trials to reduce the incidence of heart disease. Recent studies have also indicated that omega 3 fatty acids may be beneficial to intestinal health. In addition, omega 3 fatty acids may have anti-inflammatory effects, protecting against conditions such as arthritis. It’s no wonder salmon and other fatty fish have been touted as super foods! Click here to look for other high-protein foods.

Quick & Healthy: Consider fish a healthy fast food that can be a beneficial addition to your meal in just 10-15 minutes by poaching, baking, grilling or microwaving it with your favorite herb. Add canned salmon to your sandwich or salad for a nutrient dense recovery meal.

Walking for Better Back health

Great article to read.

http://www.spine-health.com/wellness/exercise/exercise-walking-better-back-health#.UBB5yACMojN.mailto

7 Steps for a Better Body

http://www.active.com/fitness/Articles/7_Steps_to_a_Better_Body.htm?cmp=17-3-2956